Train Your Hip Flexors to Fix Your Running Form

James Dunne

United Kingdom

Running, Injury rehabilitation, Triathlon


James Dunne, founder of Kinetic Revolution, is a running coach. He specialises in identifying and correcting dysfunctional movement patterns that impair efficiency in endurance athletes.


In this video, he shares a resistance band exercise to strengthen the hip flexors. These muscles not only help you drive your knee up, they also play a role in maintaining proper pelvic alignment when running. 


To perform the exercise: 


  1. Lie on your back with your knees bent, and place the resistance band around the middle of both of your feet.
  2. Pull your knees towards you, slightly past ninety degrees. Pull your toes back towards you, and use your abdominal muscles to pull your belly button towards your spine.
  3. Keep your right leg in deep hip flexion as you push your left leg through the resistance band towards the ground, extending your leg fully. Slowly return your left leg to the starting position and switch.


Make sure the bent leg stays in hip flexion and doesn't fall towards the ground. This would put you into anterior pelvic tilt, defeating the purpose of the exercise. Also keep your back flat on the ground, avoiding lumbar spine extension. These cues will allow you to strengthen your hip flexors and your core so you can improve your running form and ward off injury.


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